CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll shoulders and back emphasis
Banded OH mobility
Hip Mobility
Warm up
3 rounds
5 mb cleans
5 mb standing press
5 mb floor throw
5 wall balls
Strength Superset
Floor Press (5-5-5)
Batwing Row (5-5-5)
hold for 3 sec at top of rep
Metcon
Metcon (AMRAP – Reps)
Monster Mash
3 Rounds
1:00m amrap work
:20s rest transition
Push Press (off rack) 95/65
Box Jumps
Rowing for calories
Wall Balls
Burpees
Rest/Walk 2:00m
19m duration
